Anti-Diet – Dr. Alexis Conasonhttps://drconason.com
Psychologist — Researcher — AuthorWed, 31 Oct 2018 16:57:40 +0000en-UShourly1https://wordpress.org/?v=4.9.93 Tips for a Mindful Halloween (Including How to Avoid Bingeing!)https://drconason.com/805-2/
Wed, 31 Oct 2018 16:57:40 +0000https://drconason.com/?p=805Halloween is here! Let’s leave the scare-factor to the horror films, not the candy. The holiday season is about to officially begin, and the first celebration is Halloween. Halloween is an exciting and spooky holiday that so many of us enjoyed as children. But, as with most things in this world, diet culture has ruined […]

]]>Halloween is here! Let’s leave the scare-factor to the horror films, not the candy.

The holiday season is about to officially begin, and the first celebration is Halloween. Halloween is an exciting and spooky holiday that so many of us enjoyed as children. But, as with most things in this world, diet culture has ruined a lot of the fun associated with Halloween. Instead of focusing on our costumes and decorations, we’re often too busy checking the calorie counts on our Milky Way bars. We make deals with ourselves about how many pieces we’re allowed, or gorge ourselves the night-of and toss the whole stash the following morning out of shame.

So is it possible to enjoy Halloween in this diet-culture world? I think so! The key is approaching it with mindfulness. Here are my three tips to having a mindful–and fun!–Halloween:

1. Have a nice meal before trick-or-treating commences: Many of us are in the habit of “saving” all of our calories for the big candy extravaganza. But when we wait all day to eat, we prime ourselves for a binge. Instead, take a more moderate approach. Eat a yummy, balanced, satisfying meal prior to heading out (and when you feel hungry throughout the day as well!), and come candy-swapping time, you will likely be much more able to consciously choose and enjoy the candy you’ve brought home.

2. Don’t make rules about how much candy you’re allowed to eat: When we make rules around our food, we feed into a scarcity mindset. When we feel as if something is scarce, we end up wanting to eat as much as we can when we have the chance. Picture a child being told they are only allowed one Hershey’s bar. Because their scarcity mindset has been activated, it’s highly likely that child will eat their one Hershey’s bar, and then sneak five more under their pillow to be eaten in secret. Instead of making you or your children feel like you need to hide or monitor your candy intake, let go a little bit. Allow yourself whatever candy you’d like, without guilt or shame.

3. Keep the candy around: Many parents decide that Halloween candy should be thrown out after Halloween evening. Some families will wait a few days before dumping the whole lot. Instead, what if you stuck a few pieces in with your child’s lunch until it ran out? Rather than dumping the candy and giving your child a timeline in which they have to eat as much candy as possible before it’s gone forever, give your children and yourselves the space to enjoy the candy for the long-term. And remember that candy is always available. I hear that the grocery store even sells it when it’s not Halloween;-) This approach helps prevent both you and your children from feeling rushed with the candy experience, making bingeing and tummy aches much less likely.

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Register for the Anti-Diet Planand become part of a group of Anti-Diet Warriors on a common mission to escape diet culture and find peace with food and body.

The doors are open for this program! Click here to get the full details on the entire program and to register.

]]>Turn off the Dieting Mentality and Start Eating in a way that Feels Naturalhttps://drconason.com/anti-diet-plan-program/
Wed, 10 Oct 2018 14:00:59 +0000https://drconason.com/?p=794We live in a world where we are taught that our value is in being small, that we aren’t good enough as we currently are, and that we must abide by the demands of diet-culture. But it doesn’t need to be this way. It’s time to wake up from these distorted ways of thinking about […]

]]>We live in a world where we are taught that our value is in being small, that we aren’t good enough as we currently are, and that we must abide by the demands of diet-culture.

But it doesn’t need to be this way. It’s time to wake up from these distorted ways of thinking about dieting and health.

Too many of us are stuck trying to manage our eating, only to find that the more that we try to manage it, the more that we are spiraling out of control.

If this is you, you are not alone. And more importantly, there is a way to get help. I’ve created a group coaching program devoted to helping you heal your relationship with food and your body from a psychological perspective. A program that can move you forward and get off the cycle of diets that don’t work, while also learning how to manage emotional eating.

And that is the big news…I am happy to share with you a brand new, online group program I created.

The Anti-Diet Plan was developed for people who are looking to turn off the dieting mentality and start eating in a way that feels natural and attuned to your body. The Anti-Diet Planis 6-week, online program and is part of a rapidly growing movement to end shame, guilt, and self-hatred related to the failures of dieting.

Each week you receive new lessons, handouts, exercises, and you also get a LIVE group video call with me to discuss the material, put the lessons into action, and talk with others on The Anti-Diet Plan journey with you. You will learn how to make radical changes in your relationship with food and your body, guided along by a licensed psychologist.

What’s included in the Anti-Diet Plan Program?

6 weeks of lesson plans and training

Weekly LIVE group video sessions led by me

Handouts, videos, and resources

A BONUS lesson with Jenna Hollenstein, a Registered Dietitian and author of Eat to Love

A special and private Facebook Group to connect with the other Anti-Diet Warriors in the program

The Anti-Diet Plan is one of the few programs out there where you receive expert guidance from a clinical psychologist, an expert in understanding thoughts and behaviors. It is our thoughts and behaviors that take the lead when it comes to our relationship with food.

We need to understand WHY we eat the way we do, WHAT emotional barriers may be blocking us from creating change, and HOW to radically change our relationship with food, our body, and ourselves. This is the path to healing and it is why I created The Anti-Diet Plan.

Imagine living a life where you have …

radically changed your relationship with food

freed yourself from dieting

started eating in attunement with your body’s natural signals

overcome overeating

declared truce in the war against your body

developed a more peaceful, joyful, and nourishing relationship with food (and yourself)

And one where you are living a life full of pleasure. One where you enjoy food – where you are at peace with your body!

This is possible with my help and The Anti-Diet Plan. Register today and get started on this new path with your life!

If you are ready to change your thinking about dieting and health, register for the Anti-Diet Plan today. Sign up by October 22nd, and you can save more than 40% on the regular program fees.

When you complete The Anti-Diet Plan 6-week program, you will have learned a new way to:

5. Develop a meditation practice to support you (don’t be afraid of the word meditate )

6. Move step by step away from diet-culture

7. Eat mindfully and in-tune with your body

As a licensed psychologist, I work with many clients in one-on-one counseling sessions to help them develop a more peaceful relationship with food and their body by using techniques from mindful eating, enabling them to say farewell to dieting once and for all. The Anti-Diet Plan is a way that people located anywhere can access a program to help them stop dieting and dramatically change your relationship with food, your body, and yourself.

Join me and the other Anti-Diet Warriors in this program that starts on Monday, October 22nd.

Who is this program for?

People who:

Struggle with emotional eating

Worry about passing your food issues down to your children

Think about food ALL the time

Spend your life on and off diets and restrictive food plans

Feel shame when it comes to your body and food

Who is this program NOT for?

People who:

Are struggling with an active eating disorder (without approval from your primary therapist)

Are not open to moving away from dieting

Can’t commit to dedicating 1-2 hours per week for 6 weeks to this program

Not sure if the program is for you? Contact me to schedule a time to chat and figure out if this program is right for you!

Register for the Anti-Diet Planand become part of a group of Anti-Diet Warriors on a common mission to escape diet culture and find peace with food and body.

The doors are open for this program, and right now you can save over $500 on the program fees. Click here to get the full details on the entire program and to register.

]]>The Top 3 Benefits of Group Therapyhttps://drconason.com/top-3-benefits-group-therapy-2/
Mon, 08 Oct 2018 18:00:35 +0000https://drconason.com/?p=801There are many reasons why people should do group therapy, especially if you think you aren’t a group person. I often joke that I run groups full of people who don’t like groups. Not only do most of the participants in the groups that I lead identify as “not a group person,” but since my […]

]]>There are many reasons why people should do group therapy, especially if you think you aren’t a group person.

I often joke that I run groups full of people who don’t like groups.

Not only do most of the participants in the groups that I lead identify as “not a group person,” but since my groups focus on overeating, I’m also asking people to talk about what is usually an extraordinarily sensitive and shame-ridden subject.

I mean, who really wants to sit with a bunch of strangers and talk about some of their most closely held secrets? Newsflash: no one does. And thus, I end up leading group programs with rooms full of people who aren’t too keen on the idea of group therapy at all.

Why do so many people hesitate (or run in the other direction) at the mention of group therapy? I hear 3 common objections from people about joining a group. They are listed below, along with the reasons why they really shouldn’t stop you from joining one.

1.“I don’t want to talk about my problems in front of other people.”

We live in a culture where emotional vulnerability is viewed as weakness. We are taught to “put on a happy face” and swallow our feelings. In this context, it comes as no surprise that we have a ton of shame around our struggles.

The thought of talking to a bunch of strangers about our inner lives is uncomfortable.

Heck, it may even be downright terrifying. If this is the case for you, you are not alone.

Joining a group is scary. Most people feel apprehensive about opening up in a group setting. But here’s the key: sometimes we have to push ourselves to do things that are uncomfortable.

Change often occurs in that place where we can take a step outside of our comfort zone, push the boundaries of what we are accustomed to, and challenge ourselves to try something new. You just might find that the benefits of group far outweigh this initial discomfort.

2. “I don’t want to listen to other people’s problems.”

When you imagine group therapy, do you picture a group of sad-seeming people sitting in a circle on flimsy folding chairs in a dingy basement, drinking stale coffee and droning on about everything that is going wrong in their lives?

If so, you’ve probably been watching too much TV! With the pathetic ways that groups are typically depicted in the media, it’s no wonder people think twice before joining a group!

But this tired trope is seldom what group therapy is actually like. Groups are usually vibrant and dynamic. A skilled group leader will mediate the discussion so no one person dominates and keep the group focused on the task at hand and accomplishing goals.

Rather than a whine-fest, good groups engage in productive and transformational work.

3. “I don’t have enough time to join a group.”

We live in a world where most of us are over scheduled, overworked, and under-joyed. We spend the bulk of our days in front of a screen with minimal live real-time contact with another human being.

What are we so busy doing?

For starters, we spend an average of 2 hours per day on social media. Two hours every single day.

Do you know how long a group usually lasts? Typically, between 1-2 hours per week.

When you join a group, it is true, you are making a time commitment. You are agreeing to show up at a set place (whether it be a physical location or just a virtual one) at a set time for the duration of the group. In this day and age, that may seem antiquated. But our human need for connection hasn’t evolved as quickly as technology.

And that is the reason that groups are one of the most powerful avenues for creating changes in long-held patterns. Can you find the time to invest in taking care of yourself?

Now that we’ve covered the 3 biggest objections to joining a group, here are the top 3 ways people benefit from a group therapy program:

1. Decreased shame around your struggles.

We often believe that what we are struggling with is so horrid that we hold it as our deepest secret.

It is not uncommon for me to hear that a patient has not even told their spouse, best friend, or parents about the issues that have brought them into treatment. This shame takes on a life of its own, growing exponentially and making people feel isolated and alone in their problems.

While it can be uncomfortable to talk about your problems with a bunch of strangers, most people often find the process to ultimately be incredibly freeing.

An article published by the American Psychological Association stated that groups can help provide social support, improve social networks, and reduce stigma, isolation, and alienation among group members.

There is power in engaging with others who are struggling with similar issues in a therapeutic environment that is focused on understanding, support, coping, and healing.

2. You never know who is going to say that thing that really clicks. It very likely may not be your therapist.

There is something about hearing the words from someone else struggling that can make you see everything in a new light.

In fact, some of the most meaningful “ah-ha” moments that my clients have had over my career as a psychologist have occurred, not as a result of anything that I have said, but from the words of other group participants. When this happens, it is a powerful experience not only for the person gaining the insight, but also for the person giving it, because they get to see the ways that they can affect another person.

3. It’s more affordable (and effective!)

Because you are sharing your therapist’s time amongst several people, groups tend to be far more affordable than individual sessions. And research shows that for many issues, group treatment is as effective as individual.

This is one of the reasons I offer group programs, both in person as well as my The Anti-Diet Plan online program. They can be a great way for people to get the treatment and help they need that fits their budget.

Personally, I believe that the best results come from a combination of individual and group treatments. But if you can’t swing that, group can be a terrific more affordable option.

There are many reasons why people avoid group therapy, but the benefits usually outweigh any of those reasons. So, remember, the idea of joining a group may feel uncomfortable AND you can do it anyway. It is often in that place of discomfort that change occurs.

What do you think? Have you participated in a therapy or coaching group? I would love to hear about your experience, feel free to share them on my Facebook Page.

If you are looking to create your own transformation when it comes to food and body image… check out my brand new online group program, The Anti-Diet Plan and be part of a group of Anti-Diet Warriors who are also seeking to escape diet culture and find peace with your food and body.

The doors are open for this program, and right now you can save over $500 on the program fee if you register before October 22nd. Click here to get the full details on the entire program and to register.

]]>My Four Favorite F-Words for Fallhttps://drconason.com/four-favorite-f-words-fall/
Mon, 01 Oct 2018 16:48:10 +0000https://drconason.com/?p=780Fall is officially here and I’m welcoming it in with open arms. I love fall–the pumpkin and apple picking, the refreshing cooler air, and cozying up with a pumpkin-spiced latte (which I guess, according to Martha Stewart, makes me “a basic b*tch.”). I saw this post on Instagram from @fulcandles (whose account is hysterical btw) and it got me thinking […]

]]>Fall is officially here and I’m welcoming it in with open arms. I love fall–the pumpkin and apple picking, the refreshing cooler air, and cozying up with a pumpkin-spiced latte (which I guess, according to Martha Stewart, makes me “a basic b*tch.”). I saw this post on Instagram from @fulcandles (whose account is hysterical btw) and it got me thinking about my favorite F-words for fall. While food is definitely high on my list, some of the others may surprise you.

1. Fat: Yes, you read that right. FAT is one of my very favorite words. Want to know why? It’s because “fat” is really just a descriptor of a body size and those within the fat-positive community are doing incredible work to reclaim this word in an empowering way. I also love how using this f-word can open up conversations with people about fatphobia and weight stigma. Now, I say this from a position of thin-privilege and I know that not everyone enjoys this word as much as I do. Because of this, I’m cautious about how I use it. This word can hold a lot of pain for many people. But I think it’s essential to challenge our beliefs about fat and have these difficult conversations (if you feel up to it). Investigating our own internalized fatphobia is key to beginning to unravel so much of our body hatred. Read more about my thoughts on using the word here!

2. Falling leaves: There’s nothing as quintessentially fall as falling leaves, and I think that embracing the symbolism of fall can be a wonderful thing to think about when cultivating our intentions for the next few months. The falling leaves represent transition, and transition is something our bodies do all of the time. It can be difficult to tolerate these changes, but just as the seasons change, so do we! Can you set an intention to turn towards these changes with acceptance and compassion? I know it’s easier said than done. If you’re looking for more tips on how to manage body changes, be sure to check out my Facebook Live video on YouTube about updating your fall wardrobe!

3. Fall Foods: So many fall-themed activities center around food. Think apple picking with friends and family, apple cider donuts, Halloween candy (candy corn, yum!), and of course, Thanksgiving. This fall, see how you relate to food. Challenge yourself to enjoy the activities that focus on food, without panic. When we practice mindful eating, we can start to develop a more peaceful and pleasurable relationship with food. If you want to learn more about how to embrace the deliciousness of fall foods without fear and conflict, check out my free mindful eating introduction course.

4. Fright: Some of us think that the scariest part of Halloween is the abundance of candy. Fall can bring up feelings of fear and conflict around our eating and our bodies. While these fears are to be expected in our culture that makes us cuckoo about food and weight, it’s important to recognize that the only thing to be feared is diet-culture. It’s this culture that is broken, not our bodies! If you’re looking to get your fall dose of fright, pop in a scary movie instead of fearing food or your body.

The Anti-Diet Plan signature mindfulness-based course is going online! We’ll be launching this fall exclusively to my email list subscribers and social media followers. Stay tuned for more exciting news on this new program–and don’t forget to sign-up for The Anti-Diet Plan FREE 30-day introductory course for a taste of program.

]]>3 Myths About Mindful Eating (And Why You Shouldn’t Believe Them)https://drconason.com/3-myths-mindful-eating-shouldnt-believe/
Mon, 01 Oct 2018 16:41:21 +0000https://drconason.com/?p=777Mindful eating has the power to transform your relationship with food. I’ve seen first hand how peace and freedom can become available to us when we shift our beliefs and assumptions about food and our bodies and embrace a more compassionate approach to our own health and wellbeing. But that doesn’t mean that everything out there labeled “mindful […]

]]>Mindful eating has the power to transform your relationship with food. I’ve seen first hand how peace and freedom can become available to us when we shift our beliefs and assumptions about food and our bodies and embrace a more compassionate approach to our own health and wellbeing.

But that doesn’t mean that everything out there labeled “mindful eating” is an approach that aligns with my own. In fact, there are many brands of mindful eating that support ideology and methods that I vehemently disagree with, and even more egregious, run contrary to the core of what mindfulness and mindful eating are all about.

I have had many clients who come in and tell me that they’ve tried mindful eating before, and they just don’t think it’s for them. But then I ask what they practiced and it’s clear right away that what they were doing wasn’t mindful eating at all! So how do we weed out real mindfulness from the diet-centric, weight-biased “mindful” approach? It starts with myth-busting! Read ahead to discover my top three mindful-eating myths that I see perpetuated throughout the internet… and why these beliefs aren’t really mindfully-driven at all!

You have to eat mindfully all the time: All-or-nothing thinking is classic diet-mentality. Believing that you have to eat mindfully at every single meal is setting yourself up for failure. Mindfulness is difficult, and it’s literally impossible for anyone to be mindful all the time! The intention of mindful eating is to make it work with your lifestyle. And for most of us, that does NOT mean eating mindfully 24/7. It’s totally normal to eat while zoning out in front of the TV or take a working lunch where the focus is more on work than your lunch. Try to integrate mindfulness into your daily routine in a way that works for you. Only have 5 minutes a day? Great! Use them to eat mindfully. Only have one snack a day to be mindful about your food? Awesome! Truly be present with that snack and savor it.

Mindful eating means that you always make the “healthy” choice: A lot of people believe that once you start practicing mindful eating, you’ll always make the “healthier” choice. This mindset divides foods into “good” and “bad” (see: all-or-none diet-mentality above). Mindfulness is about observing with a sense of nonjudgmental awareness; it is not about categorizing foods as “healthy” or “unhealthy.” When we label food choices, we increase shame around eating and eat in response to external food rules, instead of the internal guidance that our body is sending us. We choose food for so many different reasons: flavor, texture, huger level, previous meals, cravings, and more. To suggest that eating mindfully means we always choose an apple over a cheeseburger ignores the fact that sometimes, what our body needs is the cheeseburger. Mindful eating is about choosing your foods with all of our needs in mind, from nutritional needs to emotional needs and more. Often our whole notion of “healthy” starts to shift when we embrace a mindful eating practice.

Mindful eating means that you need to chew your food a certain number of times or eat very slowly: There are a lot of mindful eating tips out there that focus on chewing your food a certain number of times or somehow forcing you to slow down when eating. While slowing down may be a part of your mindful eating practice, it doesn’t have to be! Sometimes eating slowly helps you to feel your hunger and fullness more easily, or to notice when the flavor of a certain food isn’t satisfying you anymore. But that doesn’t mean that every time you eat mindfully you have to take, for example, 30 minutes to eat a clementine. This will likely feel tedious, and will again lead to the feeling that mindful eating just isn’t “for you.” There is no speed requirement for mindful eating. We can be present with the experience of eating quickly as well as the experience of eating slowly and everything in-between.

My take-home message? Try to find mindful eating techniques that work for you as an individual. Maybe that means engaging all five senses before eating or removing distractions from your eating environment or taking a moment to check in with your hunger throughout the day. We can be mindful of our food in so many ways! There are no rules when it comes to mindful eating. Try experimenting with different ways of integrating mindful eating into your life until you find what works for you.

The Anti-Diet Plan signature mindfulness-based course is going online! We’ll be launching this fall exclusively to my email list subscribers and social media followers. Stay tuned for more exciting news on this new program–and don’t forget to sign-up for The Anti-Diet Plan FREE 30-day introductory course for a taste of program.

]]>3 Tips to Go Back-to-School with a Body-Positive Attitude (and Leave Your Comparison Game at Home!)https://drconason.com/3-tips-go-back-school-body-positive-attitude-leave-comparison-game-home/
Sat, 08 Sep 2018 19:49:59 +0000https://drconason.com/?p=769It’s back-to-school season and all of this hoopla can bring up a lot for anyone who struggles with body image issues or the comparison game. That holds true whether you are gearing up to go back-to-school yourself, you have children getting ready to start a new school year, or you are just a human being existing […]

]]>It’s back-to-school season and all of this hoopla can bring up a lot for anyone who struggles with body image issues or the comparison game. That holds true whether you are gearing up to go back-to-school yourself, you have children getting ready to start a new school year, or you are just a human being existing in our culture. The energy in the air can feel very similar to New Years, with high expectations for big changes and total transformations.

This year, everything is going to be different.

Pressure to go out and get a hot new first-day-of-school outfit or show up to work after your two-week vacation a few pounds lighter is high. So how can we avoid feeling like we need to measure up? Here are my three tips on getting through the fall season without falling into the comparison trap:

1. Surround yourself with peers who support your anti-dieting, no-body-shame, comparison-free way of life: The people we surround ourselves with can make or break so many of our personal goals, and moving away from body shame and comparison is no different. If your group of friends has a reputation of starting the new school year off by focusing on post-summer weight-loss goals or bragging about their lavish summer vacations in a way that definitely isn’t all-in-good-fun but rather feels like a competition, start thinking about how that affects you. Making new friends is hard, but if the people around you make your life feel empty, then having them as friends is actually going to be harder in the long run than seeking out individuals who support you and help you feel your best.

2. Don’t fall into the post-summer-body-transformation fantasy: Growing up, many of us dreamed about coming back to school after the long summer break looking completely different, shocking our bullies and being the envy of everyone around us. It’s a common fantasy, and one that is constantly encouraged through media representation (hello, Netflix’s newest “comedy”, Insatiable). But is chasing a revenge body really going to bring you lasting happiness and fulfillment? Probably not. Plus, the vast majority of dieters regain all of the weight they lost (and sometimes gain back even more!) on their diet. So we know that diets fail, that your body will eventually snap back to where it would rather be, and that being a smaller jean size doesn’t actually bring us any closer to authentic happiness. My advice? Steer clear of this trope altogether, and make it a point to challenge those around you who perpetuate this harmful narrative.

3. Make sure you’re absorbing as much anti-diet, mindfulness, and Health at Every Size messaging as possible: Having go-to HAES resources is essential for surviving through any kind of diet-culture experience, but moments like the new school year may mean it’s time to double-down on body-positive support. Have a book like Jes Baker’s Landwhale or Virgie Tovar’s just released You Have the Right to Remain Fat handy, tune-in to HAES informed podcasts like Christy Harrison’s Food Psych or Rebecca Scritchfield’s Body Kindness, and keep your social media feeds filled with body diversity and weight-inclusive accounts.

The Anti-Diet Plan signature mindfulness-based course is going online! We’ll be launching this fall exclusively to my email list subscribers and social media followers. Stay tuned for more exciting news on this new program–and don’t forget to sign-up for The Anti-Diet Plan FREE 30-day introductory course for a taste of program.

]]>5 Tips For a Body-Positive End of Summerhttps://drconason.com/5-tips-body-positive-end-summer/
Thu, 09 Aug 2018 21:18:14 +0000https://drconason.com/?p=742We’ve officially reached August, which means we are in the final stretch of summer. I don’t know about you, but while I’m trying to be mindful and enjoy where we are right now, I also can’t wait for a blast of cool Autumn air! The heat has been brutal here in NYC! But we’ve still […]

]]>We’ve officially reached August, which means we are in the final stretch of summer. I don’t know about you, but while I’m trying to be mindful and enjoy where we are right now, I also can’t wait for a blast of cool Autumn air! The heat has been brutal here in NYC! But we’ve still got a few more weeks to go and I’m hoping we can make our time in the sun as body positive as possible. Check out these 5 tips to close out your summer on a body-positive note.

Put on that bathing suit: If you’ve been too nervous to don your swimsuit and get your booty to the beach, now is your chance! There is no reason why your body needs to avoid being seen or to be covered at the pool. Unless you just don’t enjoy the water, the sand, chilled beverages, the smell of sunscreen, or laying out in the sun, there are zero real, tangible barriers stopping you from having one last swimsuit-worthy outing of the summer. We’ve stopped ourselves from having fun because we’re ashamed of our bodies for too long. If you haven’t gotten out there yet, it’s not too late! Plus, there are a TON of cute swim options out there. Check out Chromat and Swimsuits for All!

Fill your life with self-compassion: Okay, so say you just couldn’t muster up the body-image courage to go out in your swimsuit. Does that mean you’re awful and terrible at body positivity?
Absolutelynot! One of the most important mindset shifts we can make is that of self-compassion over shame and self-hatred. If we can’t do something–either because the culture has convinced us we aren’t worthy, or because our bodies simply won’t let us–that doesn’t mean we’re worthless. It just means that right now, we can’t do that thing. And that’s okay! Whether it’s about our relationship with food, our relationship with our body, or really anything else, being self-compassionate is truly key to healing and treating ourselves with care. If you’re looking for some self-compassion resources, be sure to check out Kristin Neff’s work!

Have some quick comebacks at-the-ready when some troll wants to fat-shame you (and know that you don’t have to defend yourself if you don’t want to or can’t expend that energy right now): Having some research on weight-science or go-to comebacks for ignorant comments about your body or food choices handy can be super helpful, whether you’re dealing with family and friends or strangers. Way too many people out there think that commenting on other people’s bodies and giving unsolicited nutrition and exercise advice is 100% acceptable, and this happens way too frequently to people in larger bodies. Those commenting may think they’re being helpful, but you and I both know that it’s fatphobic and discriminatory. But what do we do when we become the butt of the comment? Well, we can do nothing. We can go about our day, knowing that they are wrong and hurtful, and try to move on. Or, we can have some quick, fat-positive statements at the ready to use when we need them. Check out Ragen Chastain’s blog piece on how to respond to fat-shaming right here for some super helpful tips and a compassionate approach to this complicated experience.

Buy one last body-positive beach read: You can never have too many body-positive narratives in your life, right? Well, I for one certainly don’t think so. If you haven’t seen this blog post on my favorite body-positive beach reads for this summer, check it out and pick one up! Reading someone’s path through body positivity is one of the most profound, uplifting, validating, and inspiring things that we can do for ourselves as we try to find our own version of body acceptance.

Remember that your body is not broken… the culture is: This is key. If nothing else, hold onto this truth. The summer season can put our bodies on full display, and make body-image concerns flare up and feel like they are taking over our lives. But we have to do our best to remember that all of this shame and body hatred isn’t real. Yes, it’s real in the sense that the pain is real. The feelings are real. But the ways in which we measure body acceptability are not. They are constructed through beauty standards and diet culture and fatphobia and patriarchy and racism and so many other oppressive systems that are woven into the fabric of our society. But that doesn’t make them real, true, or an accurate reflection of what our bodies are actually worth. Your body is not broken. The culture is.

The Anti-Diet Plan signature mindfulness-based course is going online! We’ll be launching this fall exclusively to my email list subscribers and social media followers. Stay tuned for more exciting news on this new program–and don’t forget to sign-up for The Anti-Diet Plan FREE 30-day introductory course for a taste of program.

]]>Love Your Body Tribe Interview with Holly Torontohttps://drconason.com/love-body-tribe-interview-holly-toronto/
Tue, 29 May 2018 14:35:29 +0000https://drconason.com/?p=723I’m thrilled to bring you my interview with Holly Toronto, a body-image coach that I recently got to know through the anti-diet community! We talked about so much, including: Why I began to study sexuality in relation to body image The importance of finding weight-inclusive, Health at Every Size clinicians for treatment How I came […]

]]>Getting Beach Body Readyhttps://drconason.com/getting-beach-body-ready/
Tue, 08 May 2018 17:10:30 +0000https://drconason.com/?p=709As the temperatures start to rise, the amount of clothes everyone can stand to wear in the heat drops. With beaches, bikinis, and skimpy sundresses on the brain, some of us might start to feel some body-image panic. So what do we do when summer’s here, but we don’t feel “beach ready” yet? How can […]

]]>As the temperatures start to rise, the amount of clothes everyone can stand to wear in the heat drops. With beaches, bikinis, and skimpy sundresses on the brain, some of us might start to feel some body-image panic.

So what do we do when summer’s here, but we don’t feel “beach ready” yet? How can we have a fun, exciting summer without our feelings about our body getting in the way?

Diet programs would suggest you try to lose weight and “tone up.” But research shows that diets are unsustainable, and I think we all know from anecdotal evidence and personal experience that they also make us miserable.

But is there something more sustainable out there? Absolutely. It’s body-image work, and it doesn’t have to be as hard as it may sound.

Here are four quick tips to jumpstarting your body-image work and getting your body–and your mind–ready to brave the waves:

1.Recognize diet culture

We need to put the blame where it belongs: on diet culture, not your body. We have been conditioned to think our bodies MUST look a certain way to do certain activities, but this just isn’t true!

As Chelsea Kronengold says, “Change the culture, not your body! Speak up and be a voice in the movement against these unrealistic ‘summer body’ and ‘beach body’ pressures. You are enough — and don’t let anyone tell you otherwise!”

Seeing diet culture when we are in it can be a challenge, but once you see it, you can’t unsee it.

And to learn how to recognize it, I suggest you check out tip number two!

2.Change your expectations by changing your social media

Body-positive and anti-diet messages are going to be crucial in shifting your body image towards a more loving perspective.

As Taylor Wolfram says, “Fill your world with as much non-diet & body-inclusive messaging as possible.”

This means that your Instagram feed, your Facebook page, and more should be filled with people talking about diet culture, feminism, body acceptance, etc. Expose yourself to images of different kinds of bodies, and interrogate your own discomfort with fatness. Be critical of your own expectations of your body, and of the beauty ideals we currently hold as a culture.

3.Buy clothes for your body as it is right now

It’s important to have clothes that fit your body right now, not clothes that you have from last summer or spring season that you’ve promised yourself that you’re going to fit back into one day. Our bodies change! And if we keep clothes that just make us feel ashamed of our bodies, we’re just doubling down on the body shame and judgment that we’re struggling with.

If you have the financial means, head out and find some clothes and bathing suits that make you feel awesome and powerful and beautiful. There are some amazing plus size options out there right now, so be sure to check out designers like Gabbi Fresh!

And remember, thrift stores are always a great option, or clothing swaps with friends.

4.Just do it

It may sound cliche and simplistic, but the act of just doing it, going out there and wearing exactly what makes your feel comfortable, can be a radical, life-changing move.

As Melainie Rogers, founder of Balance Eating Disorder treatment center says, “A ‘beach body’ is whatever state your body is in right now.”

For more on having a body positive summer free from dieting, check out the recent twitter chat hosted by @BALANCEedtc by searching #dietfreesummer on Twitter.

If you’re looking for more body image tips, be sure to tune into my Facebook live event with body image coach, Holly Toronto, on Wednesday, May 16th at 12pm!

]]>Did you get a chance to see my Happify webinar?https://drconason.com/get-chance-see-happify-webinar/
Mon, 30 Apr 2018 13:52:33 +0000https://drconason.com/?p=701Did you get a chance to see my Happify webinar? If not, you can catch it right here! We had some fun with a mindful eating exercise, and broke down the problems with the current diet paradigm. We also answered a ton of live questions from the viewers. But, we didn’t have time to get […]

If not, you can catch it right here! We had some fun with a mindful eating exercise, and broke down the problems with the current diet paradigm.

We also answered a ton of live questions from the viewers. But, we didn’t have time to get to them all! So I decided to take the Happify webinar questions and create a whole new LIVE experience with Facebook!

Next Wednesday, May 2nd, at 12pm come and join me for a live Q&A experience. We’ll start with some of the Happify questions I received during the webinar that I didn’t have a chance to answer, which will look a little something like this:

How do you get off the sugar cravings?

Will mindful eating make me lose weight?

How is meditation tied to food issues?

What if our bodies are craving unhealthy food items like fast food and fried food?

Is Mindful Eating the same thing as Intuitive Eating?

… and so much more!

You’ll also have the opportunity to ask your own questions right then and there.

Be sure to “Like” and “Follow” my Facebook page to get a notification when I go live on Thursday!